T Nation

Good Big 3 Lifts

I am new here and have only been lifting for the past eight months, a bit when I was younger also but nothing serious

I am 6’3’’ about 235lbs(107kg) and 31 yrs old

I train mostly on my own but a couple of times a month with some powerlifters for benching

I want to get down to 210-220 and gain some strength but not sure what numbers to be aiming for in the big 3 lifts

The powerlifters I lift with are all very good lifters but none are more than 5’8’’ and around 200-220lbs(90-100kg). So I am currently trying to catch up with them but I cannot see myself going up to 250+lbs(120kg) to be a good powerlifter at my height

I have a 230lbs(105kg) bench 1RM and deadlift 375lbs(170kg) deadlift. Still having trouble with squat technique but working though it

What should I be aiming for at 6’3’’ and 210lbs for all three lifts? For the time being I will keep chasing the guys I lift with, but would like to know what I should be looking at in the long term

What’s the point of having these long term goals? What happens when you hit them? What happens if you never hit them?

For a long term goal, shoot for a 400lb. bench, a 550 squat, and 600 dead lift.

That would put you in pretty good company. It might seem out of the ballpark at this point, but you’ll be surprised what a year of good training can do.

[quote]johnnytang24 wrote:
What’s the point of having these long term goals? What happens when you hit them? What happens if you never hit them? [/quote]

Thanks for the help, I’ll go get the rope in a minute and end it all

Sure what’s the point in having any goals in life, we should all just arse about hoping that everyting works out fine somehow

[quote]bajandub wrote:
johnnytang24 wrote:
What’s the point of having these long term goals? What happens when you hit them? What happens if you never hit them?

Thanks for the help, I’ll go get the rope in a minute and end it all

Sure what’s the point in having any goals in life, we should all just arse about hoping that everyting works out fine somehow[/quote]

My goal is to be stronger than I am today. If you set a goal, say 200lbs on your bench in the next 2 years, what happens if you don’t get it? Where did you go wrong? If you set a lifetime goal of a 600lbs deadlift, what happens if you hit it in 2 years? Your life is complete then? You gonna hang yourself then? You gonna stop lifting?

A good short term goal might be to reach that 1000 club, where all 3 lifts total 1000. You seem like you are close, depending on what your squat number is though.

[quote]SkyzykS wrote:
For a long term goal, shoot for a 400lb. bench, a 550 squat, and 600 dead lift.

That would put you in pretty good company. It might seem out of the ballpark at this point, but you’ll be surprised what a year of good training can do.[/quote]

Your not far wrong I would be a long way off those numbers for a couple of years at least, probably four away

I am aiming at 320-330 bench by year end and 475 deadlift, still can’t put a number on squating, still not enough eperience of the lift but probably around 330 seems all that is likely

[quote]johnnytang24 wrote:
What’s the point of having these long term goals? What happens when you hit them? What happens if you never hit them? [/quote]

What’s the point in setting goals? When you hit a goal, you set new ones. Ones that are an increase to your newly achieved goal. What happens when you never hit one? You keep working at it.

Why would you ask such stupid questions?

[quote]bajandub wrote:
I am aiming at 320-330 bench by year end and 475 deadlift, still can’t put a number on squating, still not enough eperience of the lift but probably around 330 seems all that is likely

[/quote]

It is certainly achievable for 100 pound increases in each of your lifts over a one year span. Don’t sell yourself short on the squat. You can do better than 330.

[quote]kroby wrote:
johnnytang24 wrote:
What’s the point of having these long term goals? What happens when you hit them? What happens if you never hit them?

What’s the point in setting goals? When you hit a goal, you set new ones. Ones that are an increase to your newly achieved goal. What happens when you never hit one? You keep working at it.

Why would you ask such stupid questions?[/quote]

So you’re saying people should have long term goals with no purpose? Just so you can jerk off to yourself when you hit one?

[quote]SkyzykS wrote:
For a long term goal, shoot for a 400lb. bench, a 550 squat, and 600 dead lift.

That would put you in pretty good company. It might seem out of the ballpark at this point, but you’ll be surprised what a year of good training can do.

[/quote]

Why did you steal my goals?? Do I have to block you?

[quote]johnnytang24 wrote:
kroby wrote:
johnnytang24 wrote:
What’s the point of having these long term goals? What happens when you hit them? What happens if you never hit them?

What’s the point in setting goals? When you hit a goal, you set new ones. Ones that are an increase to your newly achieved goal. What happens when you never hit one? You keep working at it.

Why would you ask such stupid questions?

So you’re saying people should have long term goals with no purpose? Just so you can jerk off to yourself when you hit one?[/quote]

If you don’t have long term goals, how do you plan your next month, two months and three months lifting? That is how I feel

It was a simple question about some long term goals, if you disagree with setting them, fair enough
But there is no need to debate whether to set goals or not on this thread
Set up a new one and see if any wants to discuss it there

I just wanted some opinions on what someone my height and weight could expect to aim for

A good way to set basic goals for lifts is with bodyweight multipliers. Say something like:
Bench Press: BW for 12 reps, 1.5xBW 1RM
Squat/Deadlift: 1.5xBW for 5 reps, 2xBW 1RM.

And throw in some other lifts like Chins: BW for 12+ reps, BW+20% for 6 reps…

These my not be at world class power lifter level, but they are realistic for most healthy adults with a few years of serious training and better than 98% of the population (and better than 95% of the people who show up regularly at the gym!).

[quote]bajandub wrote:
johnnytang24 wrote:
What’s the point of having these long term goals? What happens when you hit them? What happens if you never hit them?

Thanks for the help, I’ll go get the rope in a minute and end it all

Sure what’s the point in having any goals in life, we should all just arse about hoping that everyting works out fine somehow[/quote]

Sometimes its more important to make a plan to reach the goals than it is to set the goals themselves. A lot of people set goals, but the way they plan on achieving these goals is more of a lesson in futility.

Hard work doesn’t mean success. Hard work in the right direction leads to success. Focus on what it will take to achieve your goal and not the goal itself.

A good goal strategy:

  1. 100%BW bench, 150%BW squat, 200%BW deadlift.

  2. 1000lb powerlifting total. (you may already be there if you weigh over 200lb)

  3. 300lb bench, 400lb squat, 500lb deadlift.

  4. Start competing! You’ve earned it.

[quote]bajandub wrote:
johnnytang24 wrote:
kroby wrote:
johnnytang24 wrote:
What’s the point of having these long term goals? What happens when you hit them? What happens if you never hit them?

What’s the point in setting goals? When you hit a goal, you set new ones. Ones that are an increase to your newly achieved goal. What happens when you never hit one? You keep working at it.

Why would you ask such stupid questions?

So you’re saying people should have long term goals with no purpose? Just so you can jerk off to yourself when you hit one?

If you don’t have long term goals, how do you plan your next month, two months and three months lifting? That is how I feel

It was a simple question about some long term goals, if you disagree with setting them, fair enough
But there is no need to debate whether to set goals or not on this thread
Set up a new one and see if any wants to discuss it there

I just wanted some opinions on what someone my height and weight could expect to aim for[/quote]

If you’re wondering about 3 months, that’s one thing, but if you want to know what you can/should be lifting in 5 years, then one has to wonder what is the point. I think in the first few years, 20-30lbs per lift every 3 months is doable, but after that???

Thanks.

[quote]bajandub wrote:
johnnytang24 wrote:
kroby wrote:
johnnytang24 wrote:
What’s the point of having these long term goals? What happens when you hit them? What happens if you never hit them?

What’s the point in setting goals? When you hit a goal, you set new ones. Ones that are an increase to your newly achieved goal. What happens when you never hit one? You keep working at it.

Why would you ask such stupid questions?

So you’re saying people should have long term goals with no purpose? Just so you can jerk off to yourself when you hit one?

If you don’t have long term goals, how do you plan your next month, two months and three months lifting? That is how I feel

It was a simple question about some long term goals, if you disagree with setting them, fair enough
But there is no need to debate whether to set goals or not on this thread
Set up a new one and see if any wants to discuss it there

I just wanted some opinions on what someone my height and weight could expect to aim for[/quote]

I guess we must be misunderstanding each other, cause I do believe in setting goals, especially for the next 1-3 months. Or whatever the duration of your next training cycle is. But to set goals for the next 5 years, I think is pointless.

Thanks.

A good short term goal would be to even out all of your lifts. I would shoot for BW 1x for bench, 1.5x for squat and 2x for deadlift. So at 210 you would look for a 210 bench, 315 squat and 420 DL. Looks like you already have bench covered, and DL isn’t that far away.

At that point, the 1000 total isn’t far from your reach.

From there raise the bar to a 1.5x bench, 2x squat and 2.5x DL. That would translate to a 315 bench, 420 squat and 525 DL.

[quote]Kruiser wrote:
A good goal strategy:

  1. 100%BW bench, 150%BW squat, 200%BW deadlift.

  2. 1000lb powerlifting total. (you may already be there if you weigh over 200lb)

  3. 300lb bench, 400lb squat, 500lb deadlift.

  4. Start competing! You’ve earned it.[/quote]

Sorry, I missed this post, this is pretty much exactly my thoughts, but you said it first. Good call.

[quote]johnnytang24 wrote:
But to set goals for the next 5 years, I think is pointless.

Thanks.
[/quote]

No one said anything about a five year goal. The OP mentioned an end of year goal (read: 9 months), and that is just three three month cycles. 30 pound increases per lift per cycle will nearly net 100 pound increases by year end.

If you can do that this year, the same could be achieved next year.

As for 5 year goals, lots of aspiring professionals make and reach them. Do you think Jay Cutler made just a one year goal? Just two years?

Adding 30 pounds of LBM a year for the next three years isn’t a goal worthy of pursuing? Short-sightedness will stop someone from maximizing their potential. That’s why long term goals are necessary.

I will say: paying attention to the day to day goals will take care of the long term ones. What’s a good day to day goal? Being stronger than yesterday.